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In many cases, the end of the year gives you time to step back and take stock of the last 12 months. This is when many of us take a hard look at what worked and what did not, complete performance reviews, and formulate plans for the coming year. For me, it is all of those things plus a time when I u...
Smart Substitutions

MISSION, KS -- (Marketwire) -- 01/03/13 -- (Family Features) When you're hungry and pressed for time, it's tempting to swing through the drive-thru or order takeout. But while these seemingly convenient choices save you time, they might cost you in calories, fat, sugar and sodium. Here are some easy ways to make smart substitutions throughout the day that are also time-saving.

Breakfast: Eating breakfast starts your day off right and helps you control hunger.

  • Save up to 300 calories by substituting a doughnut or danish with a small English muffin and a tablespoon of your favorite nut butter. You'll also get the added benefit of protein, which gives you energy to start the day.
  • Be mindful of what you add to your morning coffee. Your on-the-go 16-ounce latte could contain as much as 330 calories, 13 grams of fat and 40 grams of sugar, and could be costing you. Substitute with a 12-ounce cup of coffee with skim or soy milk, a pinch of cinnamon and a natural sweetener like honey.

Lunch: You can enjoy a satisfying, convenient and smart meal whether you're at home, work or out to eat.

  • If you can, avoid full-calorie pizzeria pizza and look for products such as Weight Watchers® Smart Ones® Thin-Crust Pepperoni Pizza. The blend of reduced fat cheeses with a zesty tomato sauce on a crispy-thin crust will give you 8 grams of whole grains and has 300 calories -- compared to the 440 calories from the standard takeout slice.
  • When you have to have that classic all-beef patty, less is more. Keep it simple and balanced with a whole grain bun, ketchup, lettuce and tomato. If you're more adventurous, try turkey and veggie burgers for fewer calories and less saturated fat.

Snacks: Snacks can be part of a smart diet -- you just have to enjoy the right kinds of snacks in moderation.

  • If you're hungry for something sweet, opt for a low-fat Greek yogurt sweetened with honey, which is much lower in calories than a milkshake, and offers probiotics.
  • If you're craving something salty, try a handful of lightly salted almonds, which are packed with protein and will help you feel satisfied so you won't be tempted by chips or other salty snacks.

Dinner: Being smart about portion sizes as well as your entrée choices lets you stay on track and enjoy your evening meal.

  • Forget takeout chow mein, which could have up to 490 calories (200 calories from fat), and eat in with an alternative, such as Smart Ones Sesame Noodles with Vegetables, with only 280 calories (25 calories from fat).
  • Divide up your entrée -- either share it with your dining partner, or ask for a to-go box and put half of your food in the container as soon as it arrives. Not only do you get a more appropriate portion, but you also stretch your dining dollar into two meals instead of just one.

For more deliciously smart substitution tips, recipes and ideas -- including breakfast, lunch, snacks, dinner and desserts -- visit

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